10 Minute Exercise That Will Transform Your Body In Just 1 Month!!!

Plank

The plank is probably the most underrated exercises ever.

It’s a one-move static exercise that will strengthen your core, abs, and shoulders. All you to do is to get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms, and forefeet, creating a straight line from head to feet. You should stay in this position for as long as you can without moving your waist or butt.

Transform Your Body In Just 1 Month

2.Push-ups

The push-up is an exercise that targets almost every major muscle, thus helps strengthen and tone your whole body.

Get into a plank position, place your hands under the shoulders and push your whole body up, keeping a straight line with the legs, back, and butt. Lower your body down in the same way and repeat the exercise as many times as you can.

3.Squats

Squats will not only help build calves, hamstrings, and quadriceps, but they will also strengthen your core and boost your fat-burning potential.

In order to do a standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor. Press back up through your heels.

4.Bird-dog

This fantastic exercise will help strengthen the core strength.

From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, keeping both perfectly straight. Stay in this position for a moment, then lower them down and repeat the exercise with the other leg and arm.

5.Lying hip raises

This exercise will not only help build your glutes and hamstrings but will strengthen your abs, back, and thighs.

Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Then, squeeze your glutes and raise your hips toward the ceiling, making sure to tilt your pelvis. Raise them up as high as possible, squeezing your glutes. After that, slowly lower yourself down and repeat the exercise.

The four-week workout routine:

This program consists of two basic workouts:

Workout – 1

1 minute Plank;
1 minute Push-ups
2 minutes Squats
1 minute Bird-dog
1 minute Lying hip raises
1 minute Plank
1 minute Push-ups
2 minutes Squats
It is recommended to rest for 10 seconds between exercises.

Workout – 2

3 minutes Plank;
3 minutes Bird-dog
3 minutes Lying hip raises
1 minute Push-ups
It is recommended to rest for 15 seconds between exercises.

This is performed 6 times per week, followed by one rest day:

First Week
Day 1: Workout – 1
Day 2: Workout – 2
Day 3: Workout – 1
Day 4: Workout – 2
Day 5: Workout – 1
Day 6: Workout – 2
Day 7: Rest

Second Week
Day 1: Workout – 2
Day 2: Workout – 1
Day 3: Workout – 2
Day 4: Workout – 1
Day 5: Workout – 2
Day 6: Workout – 1
Day 7: Rest

Third Week (follow the workout plan from the first week)
Fourth Week (follow the workout plan from the second week)
Following this program along with eating healthy meals and drinking plenty of water will not only make your body stronger and tighter, but it will also improve your health and energy levels. You have nothing to lose trying this program, so you should start it even today

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